Introduction

Warm up your kitchen with this cozy Vegan Pumpkin Wild Rice Soup. Combining creamy pumpkin and hearty wild rice, it’s perfect for chilly days when you crave something nourishing and delicious. Simple ingredients come together to create a comforting bowl you’ll want to make again and again.

A white bowl filled with thick soup showing multiple layers: a yellowish-orange creamy base with visible chunks of light beige beans, orange carrot pieces, and small bits of dark brown wild rice scattered throughout. Fresh green herb sprigs are lightly placed on top, adding a fresh touch. The bowl is resting on a white marbled surface with a white cloth napkin nearby, and a metal spoon is partially visible at the bottom left corner. photo taken with an iphone --ar 4:5 --v 7

Ingredients

1 cup wild rice, rinsed
1 can (15 oz) pumpkin puree
1 onion, diced
2 carrots, diced
2 celery stalks, diced
3 garlic cloves, minced
6 cups vegetable broth
1 teaspoon thyme
1 teaspoon sage
Salt and pepper to taste
2 tablespoons olive oil
1 cup coconut milk (optional)

Instructions

Step 1: In a large pot, heat the olive oil over medium heat. Add the diced onion, carrots, and celery, cooking until softened, about 5-7 minutes.
Step 2: Add the garlic and sauté for an additional minute until fragrant.
Step 3: Stir in the wild rice, pumpkin puree, vegetable broth, thyme, and sage. Bring the mixture to a boil.
Step 4: Reduce the heat to low, cover the pot, and let it simmer for about 45 minutes, or until the wild rice is tender.
Step 5: If desired, stir in the coconut milk to add creaminess to the soup.
Step 6: Season with salt and pepper to taste. Give it a taste and adjust seasoning as needed.
Step 7: Ladle the soup into bowls and serve hot to enjoy the full comforting flavor.

Tips & Variations

Prep your vegetables ahead of time to save time when cooking.
Add red pepper flakes if you like a little heat in your soup.
For a heartier meal, toss in some cooked beans or lentils.
Substitute brown rice for wild rice, but reduce simmering time since brown rice cooks faster.

Storage

Store the soup in an airtight container in the refrigerator for up to one week. It also freezes well—leave some space at the top of the container for expansion. Reheat gently on the stove or in the microwave until warmed through.

How to Serve

The image shows a thick, creamy stew served in a white ceramic bowl with two handles. The stew has a yellow-orange base with chunks of white beans and pieces of orange carrots mixed throughout. There are dark, thin strips of wild rice scattered inside the stew, adding texture and contrast, while small green herb leaves, likely thyme, float on top for decoration. The bowl sits on a white marbled surface next to a striped white cloth, with part of another bowl visible in the upper right corner. A silver spoon is placed beside the bowl. photo taken with an iphone --ar 4:5 --v 7

Serve this delicious recipe with your favorite sides.

FAQs

Can I Use Brown Rice Instead of Wild Rice?

Absolutely! Brown rice works well as a substitute. Just keep an eye on the cooking time, as brown rice tends to cook faster than wild rice.

Is This Soup Good for Meal Prep?

Yes, this soup is perfect for meal prep. It keeps fresh in the fridge for about five days and freezes beautifully for longer storage, giving you a quick and nourishing meal anytime.

Vegan Pumpkin Wild Rice Soup Recipe

Print Recipe

★★★★★

4.6 from 119 reviews

A cozy and nourishing vegan soup combining creamy pumpkin and wild rice, perfect for chilly autumn evenings. This hearty soup is packed with vegetables and warm herbs, ideal for a healthy, comforting meal.

Author: Kai
Prep Time: 15 minutes
Cook Time: 45 minutes
Total Time: 60 minutes
Yield: 4 servings 1x
Category: Soup
Method: Stovetop
Cuisine: American
Diet: Vegan

Ingredients

Scale

Soup Base

1 cup wild rice, rinsed
1 can (15 oz) pumpkin puree
6 cups vegetable broth
2 tablespoons olive oil
1 cup coconut milk (optional)

Vegetables & Aromatics

1 onion, diced
2 carrots, diced
2 celery stalks, diced
3 garlic cloves, minced

Herbs & Seasoning

1 teaspoon thyme
1 teaspoon sage
Salt and pepper to taste

Instructions

Heat Up the Flavor: In a large pot, heat the olive oil over medium heat. Add the diced onion, carrots, and celery, cooking until softened, about 5-7 minutes. This softens the vegetables and brings out their natural sweetness.
Garlic Goodness: Add the minced garlic and sauté for an additional minute to release its aroma and flavor into the base.
The Heart of the Soup: Stir in the wild rice, pumpkin puree, and vegetable broth along with thyme and sage. Bring the mixture to a boil, combining all ingredients well.
Simmer Time: Reduce the heat to a low simmer, cover the pot, and let the soup cook for about 45 minutes or until the wild rice is tender, allowing flavors to meld beautifully.
Creamy Touch: If desired, stir in the coconut milk at this point to add richness and creaminess to the final soup.
Season to Perfection: Season with salt and pepper to taste. Be sure to taste the soup and adjust seasoning as needed for balanced flavor.
Serve It Up: Ladle the hot soup into bowls and enjoy immediately, perfect for a cozy meal.

Notes

Prep veggies ahead of time to speed up cooking.
Add red pepper flakes for a spicy kick or beans for extra heartiness.
Stores well in the fridge for up to a week or freeze for longer storage. Leave space in containers for expansion when freezing.
Brown rice can be substituted for wild rice; adjust simmer time as brown rice cooks faster.
Pairs nicely with crusty bread or a fresh salad for added texture.

Keywords: vegan soup, pumpkin soup, wild rice soup, autumn recipes, healthy soup